Nutrition Flashcards
Nutrition is the science of food as it relates to _______ _____ and ________ ________ ________.
Nutrition is the science of food as it relates to optimal health and preventing chronic disease.
What are the three ways food nourishes the body to function?
Provides energy for activities, provides nutrients for building and maintaining body tissue, and regulates body processes
What are the three categories of nutrients necessary to the body?
Macronutrients, micronutrients, water
What are the three macronutrients?
Carbohydrates, protein, and fat
What is the body’s main source of energy?
Carbohydrates
Carbohydrates are found mostly in _____ and ____.
plants and milk
Most carbs are consumed in _______
Starches
How are excess dietary carbs stored throughout the body?
As fatty tissue
Carbs that can serve as an energy reserve are stored as _____ in the ____ and ____ ____.
glycogen, liver and muscle tissues
What are the two functions of carbs in the liver?
1) spares the use of protein for energy
2) participates in detoxifying metabolic pathways
What is the function of carbs in the central nervous system?
Only energy source to the brain
What food types is protein found in?
Animal and plant products
What are essential amino acids?
The body doesn’t synthesize them so they must come from our diet
Name the three major functions of protein.
1) building and maintaining tissues
2) regulating internal water and acid-base balances
3) acting as a precursor for enzymes, antibodies, and several hormones
What happens to excess protein?
Used to supply energy or stored as body fat
Fat is the main source of _______ ________ and _________ ________
linoleic acid (omega-6 fatty acid) and alpha-linoleic acid (omega-3 fatty acid)
Fatty acids are essential for ____ _____ and ____.
Normal growth and development
What is the adequate intake of omega-3 per day for men? For women?
Men: 1.6g
Women: 1.1g
What happens to excess fat?
Stored as fatty tissue
Name the six major functions of fat.
1) synthesis and regulation of certain hormones
2) absorption of fat-soluble vitamins (A, D, E, K)
3) maintenance of tissue structure
4) nerve impulse transmission
5) memory storage
6) energy metabolism
What are the three secondary functions of fat?
1) reserve store of fuel for times of insufficient calorie intake
2) support and protect organs from injury
3) prevent heat loss
What percentage of the total diet should be carbs?
45-65%
What percentage of the total diet should be protein?
10-35%
What percentage of the total diet should be fat?
20-35%